How much creatine is optimal?

The optimal dosage of creatine can vary based on physical size and goals. Generally, for creatine monohydrate, which has the most robust evidence base, the recommended dosage is between 3 to 6 grams per day. The standard number often cited is 5 grams. However, the dosage may be adjusted according to one's body size; smaller individuals might take closer to 3 grams, while larger individuals, particularly those with significantly higher body weight, could take up to 7, 8, 9, or even 10 grams per day 1 .

Andrew Huberman suggests the amount of creatine intake should be gauged based on body weight. Individuals weighing around 185 to 250 pounds might consider taking 10 grams or more per day, while those weighing less could find 5 grams or even 3 grams to be sufficient 2 . Importantly, the timing of taking creatine does not seem to be crucial, so it can be consumed at any time of day 1 .

Always remember these guidelines could vary based on individual tolerance and health conditions, so it's advisable to consult with a healthcare provider before starting or adjusting your creatine supplementation.